Training plan for beginners

From our specialized coach, Vanda Brezinova-Kaderabkova

My experience:
vanda_kaderabkova I found myself running my first half marathon in 2003, without much planning or preparation. Up until that time, I had always preferred to run short distances and, as a former sprinter, I would move indoors as soon as autumn came, and would not go back out before the end of March. I definitely did not like the idea of outdoor running in the winter, and fitness club memberships were simply too expensive. I guess, on average, I would put my running shoes on for a maximum of four times each winter and I would never run more than 8 kilometers at a time.
As you might expect, therefore, my first beginner?s mistake came very soon ? I attended the race pretty much unprepared, relying only on my physical condition from my youthful athletic years. Then, in all of the euphoria on the starting line, I smiled happily at the crowds cheering around me, hopping up and down with excitement on the sidewalk and doing exactly what I should have avoided. On the 8th kilometer, I outran a couple of seniors several times before letting them pass me on the tenth kilometer and then go on and finish before me. From the fifteenth kilometer onwards I was battling with my fatigue and the last three were a complete disaster. As I slowed down, every other runner passing me would literally trip up my feet and, in the end, I made it to the finish line in a time that was 20 minutes longer than what I can do today. Four days went by and I still had to use my hands when trying to lift up my leg? you can imagine, therefore, that I was absolutely convinced that I could never complete a marathon!

Soon after, however, the sun and good weather returned and woke me up from my hibernation; I was ready to attack the running trails again and, even though I only ran half of what I run today, I practiced on a regular basis. The end result was a marathon which I completed almost without stopping and with far less pain. Let me emphasize, therefore: running in the winter is definitely the right choice, especially if you are preparing for the spring half and full marathons!
Below is a 10-week training plan for beginner runners which can be started indoors or out. One important rule though: run slowly (!!!) and at a pace that still allows you to talk comfortably, even if it feels like walking ? there is plenty of time to gain speed. If you start too fast, you will soon get tired and recall those not very popular 1,500m races at school, which probably discouraged you from running in the first place! And that would be a pity!

Week:

1. 3-4times/week 30 minutes fast walk
2. 3-4times/week 40 minutes fast walk, combined with slow pace running
3. 3-4times/week 30-40 min, alternate 2 min of running (R) with 1 min of walking (W). Cool down with walking until normal breathing returns.
4. 3-4/week 30-40 min, 3 min R and 1 min W, cool down walk
5. 3-4/week 30-40 min, 5 min R and 1 min W, cool down walk
6. 3-4/week 30-40 min, 6 min R and 1 min W, cool down walk
7. 3-4/week 30-40 min, 7 min R and 1 min W, cool down slow jog/walk
8. 3-4/week 30-40 min, 10 min R and 2 min W, cool down slow jog/walk
9. 3-4/week 30-40 min, 15 min R and 2 min W, cool down slow jog/walk
10. 3-4/week 30-40 minutes non-stop run ? this should be about 5km

TIP:
There is no better motivation for keeping up your training than the knowledge that you?ve purchased an official registration to a half or full marathon! Register with friends as they are the ones who will hold you accountable and motivate you to train!
Also, don?t wait too long to register for your race! You will save a significant amount of money on the starting fee, whether you run as an individual or as a team, if you register before the start of the New Year. It will also give you a chance to gain a better position at the start! And, if you join as a member of one of the PIM running clubs for 2010, you will not have to worry about the starting fee at all.